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Can´t sleep

13 years ago 0 +0 / -0 14

I understand what you mean about the association. I have tried to think of why I am scared or why I wake up in a panic, because I was doing that also. But maybe that is it. I have been woken by panic attachs that were really bad & now that is why I am afraid to fall asleep in bed. I will start to write these things down to see if that will help. It is uncomfortable to know that a place that I enjoy to watch TV & fall asleep, that now I am scared of it. I know that I have to push those thoughts away & honestly I try. But they just are too much that I can't, right now. Thank you for your input. It helps to know that I have this group of people to talk to.

Diane

13 years ago 0 +0 / -0 6252

Diane

I used to have a fear of sleeping. It started out as panic attacks at night. They were association attacks. I would be cramped or the blankets would be too tight and my mind would associate the feeling with some claustrophobic trigger and I'd wake in a panic. This soon grew into a fear of going to sleep in case I had a panic attack. It grew to the point that just looking at the bed would cause anxiety. No longer was the bed a nice desirable nest to curl up in with a book or a cat. It was a place to fear. I spent a lot of time sleeping in a chair. I soon started making associations during the day too. This is where journaling really helped. I used the computer to challenge and block the thoughts. Just thinking the bed was not a place to fear didn't work. It was not real enough, not concrete. But writing down how stupid and unreal this fear was made it more logical. Everyone sleeps, everyone has the odd nightmare. On paper (computer) I could not find a logical reason why I could not just curl up and enjoy the sensation of sleep. Other than the thought of panicking which I knew there was no reason for.

So I would have a cup of herbal tea and look at what I wrote and try to go back to sleep. It didn't honestly work all the time but got better till it did. And then it got to the point that if I woke I could tell myself I was not doing this and go back to sleep.

I also had to learn not to eat late at night so I would not use the uncomfortable feeling to induce panic. Hamburger was my worst food.

I can still wake with some anxiety but no longer does it turn into an attack. Usually what woke me is some very strange illogical dream. Usually the side effect of my Beta blocker. But instead of panicking I end up laughing at it. If this doesn't work well I resort to a cup of tea and see if any one is on here. I usually just get cold and go back to bed.

It takes time but it works. You need to start blocking the association now before it gets worse.

Here for you.

Davit

13 years ago 0 +0 / -0 14

Thanks everyone. I will try some tea or warm milk. I usually like to watch TV & fall asleep to that. It really bothers me that I can't do that anymore. It is the thought of falling asleep that is making me scared. Now if I could get my husband to rub my back...well he would have to stop snoring in order to do that.

I don't want to wake him because he works 12 hr shifts so that is why I go to the living room. And last night I was so worked up I didn't know what to do. I wanted to talk to someone but feel guilty getting my husband up or calling my Mom. So I turned on the computer & turned to you guys. It means alot that you are there & I am glad that we have each other to support.

Diane

13 years ago 0 +0 / -0 11226

Hi DianeS,

I am glad you are seeing some progress. It sounds like this situation with your sleep is very frustrating for you. You are not alone in this. Many members and the Panic Center have reported trouble with sleeping. Continue to work on the program; this will help you to manage your overall anxiety which should in turn help you sleep. Take a look at the relaxation exercises section of the program. Practiced these techniques throughout the day and when you have trouble sleeping.

We are here to support you through this. Be sure to let us know how you are doing.

Ashley, Health Educator

Here to help :)

13 years ago 0 +0 / -0 659

Diane,

It sound sounds like you are on the right track. You couldn't sleep so you got out of bed and found something to help you calm down.. What I mean to say is, did posting help you calm down? I have come here many times and posted when I couldn't sleep or woke up with nightmares and it really helped me to calm down...If posting helps you calm down than come here and post when you can't sleep...This can be a way of turning a negative thought into a positive one..Plus you might be able to relax and go back to bed and get a little shut eye once you calm down...

Red

13 years ago 0 +0 / -0 1665

Hi Diane: Welcome to the site. I used to have problems falling asleep. Here's what worked for me. Sometimes a hot, hot bath, as hot as you can stand it, and just lie there, let your muscles get relaxed. Dim the lights, have a candle at the foot of the tub. By the way, lavender scent is relaxing.
A cup of hot milk, sipped slowly. You can add something to it if you don't like that - a little drop of vanilla. I wouldn't do hot chocolate as it has caffeine. Herbal teas such as chamomile as Maggie suggested. There is a good one called Sleepy Time by Tetley I think.

Can someone give you a nice slow backrub for awhile?

The one which works best for me are the relaxation CDs. There are muscle relaxation and visualization ones. Sometimes I do both, the muscle one first, then when relaxed, the visualization is even better.

I have heard sleep experts say to have a darkened room, no t.v. light, no alarm clock light.

Reading in bed.

Another thing I do is create something in my mind. I've written poetry this way, even started a book with images of the way I would like it to be if it were a movie. I always fall asleep before I can get to the end, darn it. lol

Hope you can use some of these suggestions.

Sunny

13 years ago 0 +0 / -0 63

Hi Diane,

Continue with the program it is a great program. Try having a cup of tea maybe chamomile or maybe try getting a relaxation cd. Reading a good book before going to bed also makes my eyes tired. Do you exercise? Try going for a 30-45 minute walk a day.

I am sure this will pass. The little advice I gave you are things that have worked for me.

Maggie

13 years ago 0 +0 / -0 14

I have been working with the program for 2 weeks & am seeing some change in how I deal with the anxious thoughts. Every night I can't fall asleep. I am not thinking anything other than why can't I fall asleep. I feel like my heart is racing but it isn't. That gets me to thinking & I get scared. My mind starts concentrating on why am I scared. I have to get up until I can calm myself down. I just want to be able to sleep. I get up from bed & just start crying. Like I am now. thank you for listening.

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Can´t sleep